CFE:
MOB
DYNWU
WOD:
4 by 800mÂ
Between Each Run Complete
15 KB SDHP
15 KBS
16 Alt Lunge w KB
CF:
MOB
DYNWU
A. Bench Press
10 @ 60%/ 10 @ 70%/ 10 @ 70%/ 10 @ 70%
B. 3 RFT. 9M CAP.
8 HSPU
16 Banded DL (185/135)
8 Alt Wgtd Pistols (53/35)
C. Speed Work:
3 Rounds:
6 by 50m. All Out! On Straight Away, Sprint 50m. Turn and go 6 times. Score Fastest Round.
4M Rest between Rounds (Do NOT shorten the Rest Period)
After last set of 6 by 50m, Rest 4M and then Sprint 400 for Time.
CFE:
MOB
DYNWU
WOD:
2 by 400m
2 by 500m Row
2 by 400m
2 by 500m Row
1M Rest after Each
CF:
MOB
DYNWU
A.
Back Squat
1 by 10 @ 60%/1 by 8 @ 65%/ 1 by 6 @70%/ 1 by 6 @ 75%/ 1 by 6 @ 80%
Front Squat
1 by 5 @ 60%/ 1 by 5 @ 70%/ 1 by 5 @ 75%/ 1 by 5 @ 75%
B. 12M AMRAP
12 Front Rack Alt Walking Lunges (95/65)
6 Burpee to T2B
12 Box Jumps (24/20)
C. $$ Core Cash Out $$
Optional: For Quality: 3 Rounds:
15 GHD
15 Hip Ext
15 Reverse Hypers
150 All Out Row or 15s on AirDyne
CFE:
MOB
DYNWU
WOD: “FGB”Â
OHS
Row
Jump Rope
Row
Box Jump/Step Up
CF:
MOB
DYNWU
A. Flexibility:
15 Sit Up to Pike Reach
1M Super Couch Each Side
3- 10s Skin the Cat Hold (Thru the Hole) or 1- 30s Hold
B. Oly:
Hi Hang Snatch
For Quality. 5 by 2.
Â
1 Lo Hang Snatch + 1 Full Snatch
8 by 1. Increase Load Each Set but Work to No more than 75%.Â
C. Met Con: On a Running Clock
6M to Complete 100 WB (20/14)Â
2M to Complete 100 Abmat SU
2M to Complete 100 Dbl Unders
4M to Complete 8 Muscle Ups (Rings or Bar)Â
*** Clock is Set to 14M and Coach will tell you when to Alternate. Have next Station Ready. No Rest. If you Complete one Movement Early you may Not move to the next Movement until the allotted time has expired for the prior Movement.Â
** Score Total Reps Completed in Allotted Time
* Attempt Muscle Ups Assisted on Bar if Needed. If MUp is Unobtainable then Replace 8 Mup with 40 CTB PU.
CFE:
MOB
DYNWU
10K TT
CF:
MOB
DYNWU
GWOD: 5 Attempts at Handstand Walk for Max Distance
LV1-2: Hold Wall Pike Position. 5 by 10s
LV3: Handstand Hold. 5 by 20s
WOD:
5 RFT:
20 KB Hand to Hand Swing (53/35)
20 KB Russian Swing (53/35)
20 KB SDHP (53/35)
20 Pullups
200m Run
CF:
MOB
DYNWU
A. Clean Pull
Increase Load. 8 by 2.
1st/2nd Pull
B. Clean and Jerk
4 by 6 @ 65%
C. 3 RFT:
100 DU
400m All Out Sprint
Rest 30s.
LV1-2: Complete 25-50 DU and Row 250m then Run 400m
CFE:
MOB
DYNWU
WOD:
1600m
*Stop Every 200m to Complete 10 Air Squats, 10 Hollow Rock, 10 Pushups
Then Complete with NO Stops
1600mÂ
CF:
MOB
DYNWU
A. Back Squat
1 by 10 @ 60%/ 1by 8 @ 65%/ 1 by 8 @ 70%/ 1 by 8 @ 75%
B. Front Squat
1 by 5 @ 60%/ 1 by 5 @ 65%/ 1 by 5 @ 70%/ 1 by 5 @ 70%
C. For Time:
800m Run or Row Buy In
21-15-9
Ring Dips
MBC (20/14)
5 Rope Climbs
D. $$ Optional $$
30 MB GHD
15 Vups
30 Russian Twists
15 Hip Ext
2M Side Split Hold
Foam Roll
